Back Extension Machine

⚙️
🏋️

Back Extension Machine

Difficulty: beginner
Primary Muscles: Lower-back, Erectors
Secondary Muscles: Glutes, Hamstrings

📝 How to Use

  1. 1.Adjust pad height so it sits at hip level
  2. 2.Hook ankles under footpads, face down
  3. 3.Cross arms over chest or behind head
  4. 4.Lower torso by bending at hips
  5. 5.Raise torso back up to parallel with floor
  6. 6.Squeeze glutes and lower back at top

✅ Form Tips

  • •Don't hyperextend - stop at parallel
  • •Control the descent slowly
  • •Keep neck neutral, don't crane head up
  • •Engage core throughout movement
  • •Focus on posterior chain, not just lower back

❌ Common Mistakes

  • •Hyperextending back past parallel (injury risk)
  • •Moving too quickly or using momentum
  • •Looking up and straining neck
  • •Rounding spine

🔄 Alternative Machines

If this machine is busy, try these alternatives:

Seated Cable Row Machine
Different back exercise, works upper back instead of lower
Leg Curl Machine (Lying or Seated)
Works posterior chain (hamstrings) from different angle